근력 강화 매트 위 • 중급 Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

데드버그 (허리 안정성 코어 운동)

The Deadbug is the gold standard physical therapy exercise for teaching anterior core control. It prevents excessive lumbar anterior pelvic tilt and stabilizes the spine against shear forces.

생체역학 동작 다이어그램

ANTI-EXTENSION CORE

🎯 Deep Transverse Core

단계별 실행 가이드

임상 프로토콜

1 Lie flat on your back with arms reaching straight up toward the ceiling and knees bent at 90 degrees (tabletop).
2 Press your lower back gently into the floor to eliminate any gap between your lumbar spine and the mat.
3 Inhale and slowly lower your right arm overhead while extending your left leg straight out toward the floor.
4 Hover arm and heel just above the floor without letting your lower back arch off the mat.
5 Exhale and bring both limbs back to starting position. Alternate with left arm and right leg.

🎯

핵심 자세 포인트

✓ The key cue: maintain constant light pressure of your lower back against the mat throughout.
✓ Move slowly and deliberately; speed reduces muscle activation.

⚠️

주의해야 할 흔한 실수

✗ Do NOT allow your lower back to pop up or arch off the mat as limbs extend.
✗ Do not hold your breath during the extension phase.

🛑

금기 사항 및 중단 기준

Do not perform this movement or modify strictly under clinical supervision if you have:

Third-trimester pregnancy (modify to seated or side-lying variation)

과학적 근거 및 참고문헌

임상 생체역학과 근거

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.

• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).

권장 처방 운동량

유지 시간 3 Seconds

반복 횟수 10 reps alternating

세트 수 2 sets

난이도 중급

시작 자세 매트 위

주동근 (타겟 근육)

Transverse Abdominis Internal Obliques Rectus Abdominis

안정화 근육

Hip Flexors Multifidus Serratus Anterior